[jacksonpt]

This past summer was my first season riding. I'd like to get into some local races, but I'm not sure how to train. I've started doing weights, focusing on my lower body a few times a week, and riding when ever possible (once a week usually). I live in New York, so winter will play a roll in how much training I can do in the "off season". How do you train, and what level do you compete at?

I'm hoping to ride as much as old man winter lets me until spring, then get out at least 2-3 times a week, and hopefully be competing by July.

 

[The Toninator]

what cat and class will you be competing in?
where do you want to place?
Xc racing?

 

[jacksonpt]

Definitely XC, but that's all I know for sure right now.

Initially, I just want to be competitive, even if it's only with the last place rider. Eventually, I'd like to get to the point where I compete for the podium, but I don't think that's realistic for next season.

I don't know enough about the local races to give any more details. I'm going to my lbs after work tomorrow to talk with them... I know a couple of the guys there race.

 

[The Toninator]

Take spin classes buy a trainer do what ever you get to get as much time in the saddle in the off season as possible. 5 days a week wouldn’t be unheard of. 3 to maintain, 4 to build and 5 to win. (6 to be a superstar!)
Here’s what I do (sometimes)
Monday – rest but ride easy up to 2 hours
Tuesday – Trainer class 1 hour
Wednesday – 2 hour in aerobic zone
Thursday – 1 hour trainer class
Friday – drink beer (no drinking race weekend)
Saturday – recover from drinking (pre ride for race) or 40 mile road ride
Sunday – long mtb ride 2 to 3 hours (or race)

 

[LostBoyScout]

I get out on the road, and do intervals. Meaning go all out for 30 seconds or so, then spin for 30, then hammer and repeat.. then cruise for 10 or 15 mins, then do a few more

do that a couple times a week, and weights a couple times a week, and you'll be happenin

 

[indieboy]

Originally posted by The Toninator
Take spin classes buy a trainer do what ever you get to get as much time in the saddle in the off season as possible. 5 days a week wouldn’t be unheard of. 3 to maintain, 4 to build and 5 to win. (6 to be a superstar!)
Here’s what I do (sometimes)
Monday – rest but ride easy up to 2 hours
Tuesday – Trainer class 1 hour
Wednesday – 2 hour in aerobic zone
Thursday – 1 hour trainer class
Friday – drink beer (no drinking race weekend)
Saturday – recover from drinking (pre ride for race) or 40 mile road ride
Sunday – long mtb ride 2 to 3 hours (or race)

did you repeat this process eeeeeeeeevery week there buddy?

 

[Topaz]

It's winter. Just get in as many miles as you can. Sprints aren't that good in the off season. I'd work on your climbing and endurance.

 

[douglas]

winter's rough (I'm in NY too), do some winter rides (packed snow from snowmobiles make a trail rideable even when there's a ton of snow), and as much cardio training as you can (min. twice a week), and come spring time find some nice BIG hills to ride.

 

[The Toninator]

Originally posted by indieboy


did you repeat this process eeeeeeeeevery week there buddy?

As consistently as possible. At times i was just doing two trainer classes a week though.

 

[The Toninator]

Originally posted by The Toninator


As consistently as possible. At times i was just doing two trainer classes a week though.

Date Place Distance Avg speed Time Zone Time in Zone % of time in zone HR Average Kalories burnt Lap Bike Notes
07/15/2002 Off 0 0 0:00:00 0 0:00:00 #DIV/0! 0 0
07/16/2002 Trainer Session 0 0 1:00:00 75 - 100 0:39:00 65% 151 634 Road Bike
07/17/2002 Off 0 0 0:00:00 0 0:00:00 #DIV/0! 0 0
07/18/2002 Off 0 0 0:00:00 0 0:00:00 #DIV/0! 0 0
07/19/2002 Off 0 0 0:00:00 0 0:00:00 #DIV/0! 0 0
07/20/2002 Pre - Ride 0 0 1:43:00 0 0:00:00 0% 0 0 Stumpy
07/21/2002 Practice Race 0 0 0:45:29 75 - 100 0:42:29 93% 185 661 Stumpy
Total for week 0 0 3:28:29 1:21:29 79% 1295

Date Place Distance Avg speed Time Zone Time in Zone % of time in zone HR Average Kalories burnt Lap Bike Notes
07/22/2002 Off 0 0 0:00:00 0 0:00:00 0 0
07/23/2002 Trainer Session 0 0 1:01:00 75 - 100 0:38:00 62% 146 596 Road Bike Easy ride
07/24/2002 Memorial park 0 0 1:12:00 65 - 80 0:34:00 47% 128 612 Stumpy
07/25/2002 Trainer Session 0 0 1:02:00 65 - 80 0:19:22 31% 139 552 Road Bike
07/26/2002 Off
07/27/2002 RHR TT 9.4 0 0:52:08 70-80 0:00:20 1% 189 793 Jamis Rocky Hill time trial
07/28/2002 Memorial park 1:10:00 70-80 0:00:00 0% 0 0 Jamis Easy Ride
Total for week 9.4 0 5:17:08 1:31:42 35% 2553

Date Place Distance Avg speed Computer time HR Time Zone Time in Zone % of time in zone HR Average Kalories burnt Lap Bike Notes
07/29/2002 M.P. ghorba ride 0 0 1:23:00 70-80 0:27:42 33% 142 799 Jamis Recovery Zone
07/30/2002 Trainer Class 1:00:00 70-80 0:20:37 34% 132 473 Road Bike Bad effort
07/31/2002 Home/MP/Home 18.8 11.2 2:07:58 70-80 0:35:12 28% 146 1257 Jamis Easy ride watch crits
08/01/2002 Trainer Class 1:00:00 70-80 0:15:24 26% 142 567 Road Bike Good effort
08/02/2002 OFF
08/03/2002 Club ride 38.55 19.6 1:40:00 1:57:42 70-80 0:32:33 28% 159 1398 Road Bike Good ride
08/04/2002 HSP 18.7 10.6 1:45:29 2:35:38 70-80 0:24:58 16% 143 1445 Stumpy Moderite Effort
Total for week 76.05 41.4 10:04:18 2:36:26 5939

Date Place Distance Avg speed Computer Time HRM Time Zone Time in Zone % of time in zone HR Average Kalories burnt Bike Notes
08/05/2002 Memorial park 13.9 16.7 0:50:00 0:52:12 70-80 0:03:35 7% 167 657 Stumpy Really fast pace
08/06/2002 Trainer Class 0 0 0:00:00 1:02:00 70-80 0:25:41 41% 132 503 Road
08/07/2002 Mp/Dt/Mp 18.5 11.3 1:37:49 1:42:20 70-80 0:00:46 1% 148 1060 Stumpy
08/08/2002 Trainer Class 0 0 0:00:00 1:00:00 70-80 0:18:18 31% 132 480 Road
08/09/2002 Rest 0 0 0:00:00 0:00:00 70-80 0:00:00 0% 0 0
08/10/2002 HST 9.3 11.5 0:48:42 0:48:44 70-80 0:00:00 0% 176 658 Stumpy
08/11/2002 Mp/Dt/Mp 14.5 10.1 1:25:40 1:25:40 70-80 0:00:00 0% 0 0 Stumpy
Total for week 56.2 49.6 4:42:11 6:50:56 0:00:00 588

Date Place Distance Avg speed Computer Time HRM Time Zone Time in Zone % of time in zone HR Average Kalories burnt Bike Notes
08/12/2002 Rest 0 0 0:00:00 0:00:00 0:00:00 0:00:00 0% 0 0 None Rain
08/13/2002 Trainer Class 0 0 0:00:00 1:01:13 70-80 0:07:04 12% 143 556 Road Upgrades - awesome
08/14/2002 Rest 0 0 0:00:00 0:00:00 0:00:00 0:00:00 0% 0 0 None Rain
08/15/2002 Trainer Class 0 0 0:00:00 1:00:00 70-80 0:15:54 27% 136 499 Road Home cuz of rain
08/16/2002 Rest 0 0 0:00:00 0:00:00 0:00:00 0:00:00 0% 0 0 None
08/17/2002 Club Ride 38.4 19.4 1:58:00 2:06:06 70-80 0:22:06 18% 168 1597 Road
08/18/2002 Rest 0 0 0:00:00 0:00:00 0:00:00 0:00:00 0% 0 0 None
Total for week 38.4 19.4 1:58:00 4:07:09 0:45:04 2652

Date Place Distance Avg speed Computer Time HRM Time Zone Time in Zone % of time in zone HR Average Kalories burnt Bike Notes
08/19/2002 Ghorba ride 14 + 0 0:00:00 1:33:55 70-80 0:08:05 9% 165 1155 Stumpy Rainedout road fast did urban
08/20/2002 Trainer Class 0 0 0:00:00 0:59:46 70-80 0:09:36 16% 134 486 Road
08/21/2002 MP 10 6.8 1:27:54 2:23:59 70-80 0:26:15 18% 121 930 Stumpy Recovery ride - mp crit
08/22/2002 Trainer Class 1:00:00
08/23/2002 rest
08/24/2002 rest
08/25/2002 rest
Total for week 10 6.8 1:27:54 5:57:40 0:43:56 2571

Date Place Distance Avg speed Computer Time HRM Time Zone Time in Zone % of time in zone HR Average Kalories burnt Bike Notes
08/26/2002 Ghorba ride 0 0 0:00:00 1:18:00 70-80 143 Jamis
08/27/2002 Mp easy 0 0 0:00:00 1:32:18 70-80 0:27:06 29% 156 1045 Jamis
08/28/2002 Mp easy 12 8.6 1:23:33 1:29:27 70-80 0:23:36 26% 147 896 Jamis
08/29/2002 Trainer class 0 0 0:00:00 1:05:00 70-80 0:13:24 21% 141 550 Road
08/30/2002 Off
08/31/2002 pre ride 7 1:20:00 70-80 Mamacita's Kelly Creek Race
09/01/2002 race 7 0:43:59
Total for week 26 8.6 1:23:33 7:28:44 1:04:06 2491

 

[indieboy]

if you are doing the same amount of time each week you aren't getting any stronger, you will stay in shape and it probably help you get in shape but it's not actually building up on your fitness like it should.

 

[The Toninator]

true:
3:28:29
5:17:08
10:04:18
6:50:56
4:07:09
5:57:40
7:28:44

 

[indieboy]

Originally posted by The Toninator
true:
3:28:29
5:17:08
10:04:18
6:50:56
4:07:09
5:57:40
7:28:44

that's an odd cycle.....i've had a lot of luck w/ a 4 week cycle meaning that you build for 3 weeks so say 3,5,7, then use the 4th week as a recovery week so you might do 1.5 or 2 hours...then the next cycle would be something like 4,6,10, 3 something like that.......

 

[The Toninator]

Originally posted by indieboy


that's an odd cycle.....i've had a lot of luck w/ a 4 week cycle meaning that you build for 3 weeks so say 3,5,7, then use the 4th week as a recovery week so you might do 1.5 or 2 hours...then the next cycle would be something like 4,6,10, 3 something like that.......

I know I'm trying to get it more consistent. For my trainer classes we actually do 6-week cycles progressing through strength, speed and endurance. The first class is "easy" and builds to a SICK 6th class that pushes us to the max. Last class with the six and we did 45 minutes of 3 to 5 minute sitting interval then a minute of sprinting standing. Barf. It was in a ladder of 108 rmps from 53-18 down to a 53 –12. I can stand and sprint at 53 –12 but not at 108 and I most definitely cant do that sitting but I’m going to start working on strength to master that stuff.

 

[indieboy]

Originally posted by The Toninator


I know I'm trying to get it more consistent. For my trainer classes we actually do 6-week cycles progressing through strength, speed and endurance. The first class is "easy" and builds to a SICK 6th class that pushes us to the max. Last class with the six and we did 45 minutes of 3 to 5 minute sitting interval then a minute of sprinting standing. Barf. It was in a ladder of 108 rmps from 53-18 down to a 53 –12. I can stand and sprint at 53 –12 but not at 108 and I most definitely cant do that sitting but I’m going to start working on strength to master that stuff.

yeah 108 rpms in a 53-12 is not easy. i typically sit around the mid to upper 90's most of the time while i'm riding. when i am doing certain intervals i'm upwards to the 200's......

 

[The Toninator]

Originally posted by aragorn
Just ride 5 days a week, but not to hard so that you burn out.

You'll get fast

Not faster than the guys I’m competing against. These guys are sick and take their training seriously. You can get better then most just by putting in the saddle time but you have to Excel to win around here.

 

[indieboy]

Originally posted by The Toninator

Not faster than the guys I’m competing against. These guys are sick and take their training seriously. You can get better then most just by putting in the saddle time but you have to Excel to win around here.

yeah it will, if training 3-7 hours a week (which is pretty much all that is required of racing beginner and sport) is serious then something is not working.

 

[NRSracer]

Originally posted by The Toninator

Not faster than the guys I’m competing against. These guys are sick and take their training seriously. You can get better then most just by putting in the saddle time but you have to Excel to win around here.

dude, i thought you were in beginner, no one around here takes training that seriously, in beginner anyway.

Maybe it's just me.

 

[JMAC]

I can't imagine doing only 3-7 hours a week of training thats like my longest ride each week.

 

[The Toninator]

Originally posted by NRSracer


dude, i thought you were in beginner, no one around here takes training that seriously, in beginner anyway.

Maybe it's just me.

yep i was beginner but those guys take it very seriously.

 

[NRSracer]

Originally posted by The Toninator


yep i was beginner but those guys take it very seriously.

Just wonderin, cuz it seems like even most of the people in sport donte even worry about training.

 

[The Toninator]

Originally posted by NRSracer


Just wonderin, cuz it seems like even most of the people in sport donte even worry about training.

my cat the 30 to 34 sport guys are sick. they stomp big mud holes in guys who dont train.

 

[JMAC]

Originally posted by The Toninator

my cat the 30 to 34 sport guys are sick. they stomp big mud holes in guys who dont train.

Thats the way it is hear except i'm racing 15-16 year olds and if you train you're garenteed last place.

 

[indieboy]

Originally posted by JMAC


Thats the way it is hear except i'm racing 15-16 year olds and if you train you're garenteed last place.

huh that does seem a bit backwards.

 

[Chris01]

Originally posted by The Toninator

my cat the 30 to 34 sport guys are sick. they stomp big mud holes in guys who dont train.

I am not sure if it is the competition or just individual ability.... To finishe 3rd in this cat last year (and I raced with Tony) I had to spend 6 days a week on the bike.

Monday - off
Tues - Spin class and weights (spin is 1.5hrs at a heart rate between 75% and 85%)
Wed - Hill repeats - basically strength and interval training combined... and then some easy road miles (2hrs)
Thurs - More Spin and weights
Fri - usually a nice trail ride.. at least 2 hrs
Sat - 30 miles dirt or 50 road (non-race weekends)
Sun - Repeat Saturday

Racing beginner I found it hard to keep the fitness level through the season due to such short rides on Sat and Sun of race weekend... it was basically just a 10 mile sprint.

Note: My diet did not change... beer, pizza, whatever... and my pre-race routine consists of at least 4 beers the night before.

So, 13 hrs or so a week just training, but like Toni said if you don't do it, you get smoked. I went from mid pack or below in the fall, to top 5 in the spring.

Now I am facing a little bit of mental burnout, it is just as important to take some time off.

 

[The Toninator]

Hehehe. My statement “my cat sport” was posted posthumously because I have every intention on catting up for the spring. Busted (also that’s a secret keep it on the downlow.) Chris went from a good beginner to a great sport racer.
I’ve been on and off struggling with burnout myself. It happened at the beginning of the spring and fluctuated depending on how well I did in the series. I “should” have done well but because of one incident or another I had a poor showing, the worst of which was getting lost at Comfort well in to the top 5. For the fall i had a great showing. Although there were less people i can honeslty say that there were more "strong" riders showing up for more of the races than in the spring, or so it seemed.
Now I’m kind of burnt out but since I’m putting in base miles it’s more like riding for fun and not “training.”

 

[indieboy]

yeap i definiatly agree w/ aragon on that one. the bigger the base you have the better!

 

[JMAC]

Me and my typeos i mean if you DON'T train you're garrented last place.